The Complete 4-Week Beginner’s Workout Program

Exercise 1 of 6

Back Squat

Equipment

Barbell, Squat Rack

Sets

4

Reps

8,8,10,12

Rest

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Exercise 2 of 6

Leg Press

Equipment

Sets

4

Reps

8,8,10,12

Rest

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Exercise 3 of 6

Seated Leg Curl

Equipment

Sets

4

Reps

8-12*

Rest

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*Perform reps as: 8, 8,10,12

Exercise 4 of 6

Romanian Deadlift

Equipment

Barbell

Sets

4

Reps

8,8,10,12

Rest

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Exercise 5 of 6

Standing Calf Raise

Equipment

Box

Sets

3

Reps

25

Rest

--

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Exercise 6 of 6

Seated Calf Raise

Equipment

Bench

Sets

3

Reps

25

Rest

--

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